Adelphos Athletics – CrossFit

Warm Up (No Measure)

3:00 Machine

-into-

3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

– into –

Work up to Snatch weight

Metcon (Time)

Teams of 2

7 Sets (each)

300/250m Row

5 Squat Snatch (135/95)

-Partner 1 completes a full round before switching with Partner 2-

Assistance Work (No Measure)

3 Sets

8 Dumbbell Step Ups (each leg)

10 Single Arm Ring Rows (each arm)

20 Kettlebell Dead Bug (lay on back and hold kettlebells above you while performing dead bugs)

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch